WEDNESDAY WOD January 10, 2018

9
Jan

WEDNESDAY WOD January 10, 2018

CrossFit WOD
PERFORMANCE + FITNESS

Four sets for max reps of:
2 Minutes of Assault Bike (for calories)
Rest 30 seconds
1 Minute of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 30 seconds
2 Minutes of Rowing (for calories)
Rest 3 minutes

 

 

 

BootCamp WOD
INTENSITY

A.
4 Rounds
1 Min Jumping Lunges
30 sec Step Ups Alternating Legs
30 sec Inverted Hold w/ Feet on Box
30 sec rest

B.
16 Mins AMRAP
7 Burpees
15 KB Taters
30 Double Unders / 60 Singles
Plank Hold 30 sec

C.
Tabata
Wall Balls
Abmat Sit Ups

D.
3 Rounds not for time
12 DB Bicep Curls
15 DB Chest Press (laying on Floor)